Comparing Nutrients in 7 ounces Raw Kamut VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Raw Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23% 669kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	91% 119g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.23g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	58% 22g	130% 49.4g	38g per day for Men 19-50 years
Protein	51.5% 29g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.7mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.7% 1.9mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.5% 0.51mg	60.6% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.07% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	94% 7.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	236% 5.43mg	86.3% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	103% 722mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	294% 162μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	66.4% 7.3mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Kamut versus 7 oz of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Kamut vs California Red Kidney Beans:

• 7 ounces of Raw Kamut have 3.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.5 times more Vitamin B6 and more Vitamin C than Uncooked Khorasan Wheat .
• Both Raw Kamut and California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Raw Kamut have insufficient amounts of Vitamin C
• Both Uncooked Khorasan Wheat as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Raw Kamut vs California Red Kidney Beans:

• 7 ounces of Raw Kamut have 2.7 times more Manganese, 25.5 times more Selenium and 1.4 times more Zinc than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 8.9 times more Calcium, 2.2 times more Copper, 2.5 times more Iron and 3.7 times more Potassium than Uncooked Khorasan Wheat .
• Both Raw Kamut and California Red Kidney Beans contain similar levels of Magnesium and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Kamut have 8.5 times more Fat and 10.6 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.8 times more Omega 3, 2.2 times more Fiber and 1.7 times more Protein than Uncooked Khorasan Wheat .
• Both Raw Kamut and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6